| 500 |
1 X {
1x{
|
|
1x300
|
Warm-Up |
(Choice) |
|
50% Effort |
|
|
|
1x200
|
Warm-Up |
(Mixed) |
Alternate Drill/Kick by 50 |
60% Effort |
- Alternate Drill/Kick by 50
|
|
| 700 |
1 X {
1x{
|
|
4x100
|
Swim |
(Choice) |
Fist Swimming Drill on 1:45 |
70% Effort |
- Fist Swimming Drill on 1:45
|
|
4x50
|
Swim |
(Choice) |
Descend :60, :55, :50, :45 |
70% Effort |
- Descend :60, :55, :50, :45
|
|
4x25
|
Swim |
(Freestyle) |
No Breathers on :45 |
70% Effort |
|
|
|
| 700 |
1 X {
1x{
|
|
4x100
|
Swim |
(Choice) |
Fist Swimming Drill on 1:45 |
70% Effort |
- Fist Swimming Drill on 1:45
|
|
4x50
|
Swim |
(Choice) |
Descend :60, :55, :50, :45 |
70% Effort |
- Descend :60, :55, :50, :45
|
|
4x25
|
Swim |
(Freestyle) |
No Breathers on :45 |
70% Effort |
|
|
|
| 1400 |
4 X {
4x{
|
|
1x200
|
Swim |
(Choice) |
Race Pace |
90% Effort |
|
|
|
1x150
|
Swim |
(Choice) |
Slow Active Recovery |
50% Effort |
|
|
|
| 1600 |
1 X {
1x{
|
|
8x25
|
Drill |
(Butterfly) |
Free kick, Biondi, Skate, 1 arm |
60% Effort |
- Free kick, Biondi, Skate, 1 arm
|
|
4x50
|
Swim |
(Butterfly) |
|
80% Effort |
|
|
|
8x25
|
Drill |
(Backstroke) |
1 arm, double arm, scull, pass the bouy |
60% Effort |
- 1 arm, double arm, scull, pass the bouy
|
|
4x50
|
Swim |
(Backstroke) |
|
80% Effort |
|
|
|
8x25
|
Drill |
(Breaststroke) |
1 to 2, over under, butterfly kick, scull |
60% Effort |
- 1 to 2, over under, butterfly kick, scull
|
|
4x50
|
Swim |
(Breaststroke) |
|
80% Effort |
|
|
|
8x25
|
Drill |
(Freestyle) |
head up, fists, underwater free w/fins, hand drag |
60% Effort |
- head up, fists, underwater free w/fins, hand drag
|
|
4x50
|
Swim |
(Freestyle) |
|
80% Effort |
|
|
|
| 300 |
1 X {
1x{
|
|
1x300
|
Warm-Down |
(Choice) |
Slow warm-down. Do not skip! |
40% Effort |
- Slow warm-down. Do not skip!
|
|
| Total Distance: 5200 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |